C-WOD 9.10.12
Open 12.5
7 minute up ladder (3-6-9-12….) of:
Thrusters, 100/65
C2B Pull ups read more…
C-WOD Saturday 9.8.12
For time
50 Burpees
50 C2B Pull ups
50 Push Jerks, 155/105 read more…
C-WOD Friday 9.7.12
4. 21-15-9
Deads, 225/155
GHD Sit Up
Wall Balls, 20/14 read more…
C-WOD Thursday 9.6.12
Things to do on your rest day…read more…
C-WOD Wednesday 9.5.12
3. OTMx12
Odd: 5 strict presses – don’t overextend your midline.
Even: 1-3 Muscle ups – no big kips. these should be done as strict as possible. read more…
C-WOD Tuesday 9.4.12
2 mile run read more…
C-WOD 9.3.12
3 RFT:
400m run
15 Air Squats
15 Box Jumps, 24/20 – games standards.
15 Air Squats read more…
C-WOD Saturday 9.1.12
3 Rounds of:
Max Reps in :40 (:20 rest) of:
HSPU
KBS (70, 53)
Hand Release Push ups
C2B Pull ups read more…
C-WOD Friday 8.31.12
5 Rounds, NOT for time:
50m Heavy Forward Sled Drag – Heavy enough that is forces a walk. If you can run it’s too light.
15 Weighted Sit ups
Rest about 2 minutes between rounds. read more…
C-WOD Thursday 8.30.12
Rest